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Even without going inside the console (which gives you in depth control) there are a few things you can do to improve the clarity of the game :

Game Settings -> Advanced

-> Team options : Force Enemy Model : Keel bright
If you see a big green dude, shoot him. Keel Bright is a standard because he represents well the hitbox of the ennemy (TankJr is also a staple, but i found his sounds annoying )
You can also force your team model (i put Visor Bright)

You can use a custom HUD if it helps you : for example, Strenx likes having a bigger timer. You can make a custom HUD here.

Your mouse config is also very important, there is a lot of ressources about it on the forums (Ultimate Quake Guide and stuff) so check it out. It's quite personnal so i cannot really give you advice on that except search until you find the perfect setup : you feel comfortable, can shaft properly and do quick Rocket Jump.

You may want to check your FOV, some people don't like the basic FOV and want a larger one to me more aware of what's going on.

It's really basic advices, you may already know everything i said butif you don't give it a look ;-)